What is your game plan to eat healthy for the Big Game?

Celebrations and events do not always have to mean throwing out your healthy eating habits. The Big Game can be celebrated in a fun and healthy way with friends and family!

The Big Game on Sunday can be filled with family, friends, fun and of course food! So what can you do to minimize your exposure to extra calories, fat or sodium?

Before the party, you can focus on your fruits, vegetables, whole grains and lean protein at home. Eat a moderate breakfast and lunch that offers variety. Engage in your normal physical activity routine earlier in the day. If the party starts at 6 p.m., you may want to eat something small so that you are not hungry when you first get to the party. You can also bring a low-calorie dish to pass that you plan on consuming at the party.

At the party, when you do decide to eat, actually get a plate and pick the items you want to consume instead of constantly going back to the area where the food items are offered. Then you may want to choose a location to watch the game that is not located directly by the available food. Celebrate by spending time with your family and friends talking, laughing and of course watching the game!

Michigan State University Extension offers a course called Cooking Matters in which participants learn to prepare healthy, balanced foods. Examples of Cooking Matters recipes prepared in class that could offer a wonderful Big Game dish include turkey and veggie wraps.

Veggie Wraps

Lynn Fredericks, FamilyCook Productions

Serves six, two pinwheels each • Prep time: 15 minutes • Cook time: None


4 large radishes

1 small carrot

1 cup salad greens

3 sprigs fresh herbs (parsley, dill, cilantro, or combination)

1 lemon

3 ounces low-fat Swiss or cheddar cheese

1 large, ripe avocado

¼ cup nonfat plain yogurt

3 (8-inch) whole wheat flour tortillas

Optional Ingredients

6 ounces thinly sliced roasted turkey


1. Scrub and rinse radishes and carrots. Rinse salad greens. Pat all veggies dry.

2. Use a vegetable peeler to peel radishes and carrots into long, thin strips. In a medium bowl, collect veggie strips.

3. Rinse herbs. Pluck leaves off stems. Tear leaves into smaller pieces.

4. Rinse lemon. Zest using the small holes of a box grater. Cut in half and remove seeds.

5. Grate cheese.

6. Slice avocado lengthwise. Remove pit. Scoop avocado out of shell.

7. In a small bowl, use a fork to mash avocado. Stir in yogurt.

8. Squeeze a little lemon juice onto avocado mixture. Add herbs and a pinch of lemon zest. Stir.

9. Warm 1 tortilla in the microwave for 30 seconds, or longer as needed.

10. Place the warm tortilla on a cutting board. Spread 1⁄3 avocado mixture over center of tortilla. Layer with 1⁄3 greens, 1⁄3 grated veggies, and 1⁄3 cheese. If using turkey, add 1⁄3 turkey now. Squeeze more lemon juice over the mixture.

11. Roll tortilla and toppings into a log shape. Use a knife to slice wrap into four “pinwheels.”

12. Repeat process for the other 2 tortillas. You will end up with a total of 12 pinwheels.

Nutrition Facts

Serving Size 2 pinwheels (113g)

Servings Per Container: 6

Amount Per Serving

Calories 160

Calories from Fat 60

% Daily Value*

Total Fat 7g 11%

Saturated Fat 1g 5%

Trans Fat 0g

Cholesterol 5mg 2%

Sodium 230mg 10%

Total Carbohydrate 19g 6%

Dietary Fiber 4g 16%

Sugars 3g

Protein 7g

Vitamin A 35%

Vitamin C 15%

Calcium 25%

Iron 6%

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